My main question centers around the fruit - should i be avoiding the sugars and getting more of the carbs from yams/brown rice? Also if i go to the gym as late as i am is it ok for my last meal to be a PW shake? should i still eat a small meal or night time shake(san isomatrix/flax)one hour after the PW shake?

I have an elliptical machine in the house someone gave me - should i use that or keep to a brisk walk for cardio and what is the best time of day to do it - i know when i was on keto the brisk walk for an hour first thing in the morning was best but am now unsure what to do on a "bulk"

Another option for cardio is to do some form of high intensity cardio, treating the session as you would a weightlifting workout nutritionally. High intensity cardio while bulking can help you pack on lean mass if you're ingesting sufficient calories.

i am not going to be doing any cardio as i lost 1 pound this week eating that amount. next week i am going to up the protein a little bit, up the fat with olive oil and flax, and eat more steak. i will also be starting the anarchy stack on tuesday(when i should get my package). I train each body part twice every 8 days doing M W F M. One all out set with slow 5 second negatives and extreme stretching after each body part.

Do you believe in the no carbs after 6PM to keep off fat(not including PW shakes). What about oils after 6PM? i like taking one TBSP of oil with my protein shakes - makes it smoothe as i dont like milk. You think 1 tbsp oil is still to much to seperate my P\f and P\C meals? I guess next week - i will double the meats and loose the shakes during the day and add fruit to meals 2,3,4. make meal one a P\F with eggs\whey\Flax, and bedtime meal a P\F with isomatrix\flax. Look better. I really want to get this straight as i believe diet is the most important part of the puzzle. Thanks scotty - youve been a real help since i started many months ago with keto and now with my bulk. My favorite quote "If you're not nauseous and/or vomiting and not ill, what's the problem? Just eat what you have to eat when you have to eat it. "

I train in the morning, so it's much easier for me to plan my meals. The first would be pro/carb, the last 2, pro/fat.(I'm still on CKD) But, this is what my bulking plan looks like. Fats coming from olive oil, flax, and pb. Oil in protein shakes is great, the best way to wash down flax IMO.

No, carbs should be taken pre workout, PWO shake and post workout whole food meal. The protein fat meals should be saved for the evening. Since, I believe, you train in the evening, mkae your last meal of the night a pro/fat meal. To allow me to help you further, what time to you go to bed?

Thanks - i think i finally got it - i will post another excel later tonight when i get home with all the mods. Will start that diet monday since i already bought the food for this week - might as well finish it. Its much cheaper to keto diet than bulk